How to Lose Weight Using the 400:4 Diet

by Don Smith

All products and services featured on this site are independently selected by our authors and editors. If you buy something through links on our site, we may earn an affiliate commission.

Most of us put on a few extra pounds over the years and have tried various methods to lose it and maintain our weight. One of the most effective ways I've found to do this, which I shared in my 30-day healthy habits course that includes many other habits that need to change to establish a healthy lifestyle, is the 400:4 Diet.

What is the 400:4 Diet?

Following the 400:4 Diet means consuming no more than 400 calories in 4 hours (400 in 4). It's one of the most effective ways to keep yourself on track because you only need to remember what you've eaten and drank in the last 4 hours. Best of all, this isn't a temporary diet. Incorporating this idea into your daily habits can be part of a sustainable lifestyle change.

How Does the 400:4 Diet Work?

The USDA recommends a calorie range of 1,600-2400 for adults. If you are eating and drinking no more than 400 calories in any given 4-hour period, the maximum you can consume is 2,400 calories.

If you eat 400-calorie meals at 7 AM, 11 AM, 3 PM, and 7 PM, you will have consumed 1,600 calories in those four meals. That's well within the recommended calorie counts for weight loss for the average individual.

This plan doesn't call for any set number of meals; it's just a way of gauging when you've had too much. Eating smaller meals frequently can also help keep you from being too hungry throughout the day.

What if I Miss a Meal?

I didn't design this plan to incorporate a specific number of meals throughout the day, although most people will eat four or five 400-calorie meals using this method. Instead, it merely defines the maximum number of calories you can eat in any 4-hour period. Slow and steady is best for losing weight, as studies show that people who gradually and steadily lose 1 to 2 pounds a week tend to keep the weight off.

If you lose weight much faster than a few pounds a week, eat a little more next time if you miss a meal. Otherwise, don't worry about the past; resume the program by eating up to 400 calories in the next 4 hours.

What if I Overeat?

If you overeat, wait 1 hour for every 100 calories before consuming more.

For example, if you eat 800 calories at a family dinner, wait 8 hours instead of 4 for that food to settle before your next meal. That probably means waiting until breakfast until you eat again. If you eat 600 calories at lunch, wait 6 hours before consuming more.

If you gorge yourself and eat an entire extra large supreme pizza and a gallon tub of ice cream by yourself, give it a rest for the day and try to get back on the program tomorrow. Occasionally overeating at a holiday party isn't going to cause any problems. Eating a frat party-sized buffet every few days will.

Wait 1 hour for every 100 calories consumed before eating more.

Why the 400:4 Diet Is so Easy to Follow

One problem I had with tracking my food was that I'd eat all day, then figure out that I'd gone over after the fact. This method makes you more mindful of what you eat throughout the day. It's also convenient when you're on the go constantly like I am. Most fast food places and restaurants are required to label the calorie counts on meals, so you can see at a glance what fits into this plan when on the road.

Example 400 calorie meal on the run - a McChicken from McDonald's is 400 calories
An example of a 400-calorie meal on the run

For example, a McChicken is 400 calories, so I know I can eat that with this plan, but I wouldn't add a large Coke and fry for another 780 calories. If I do happen to go over, which does happen, I don't beat myself up; I merely wait a bit longer than usual to let that food settle before resuming the program with the next meal.

There Is More to Staying Healthy Than Counting Calories

It is important to note that more goes into getting and staying healthy than just calorie counting. Check out our healthy habits course for more specifics on getting and staying fit, including what foods will calm those cravings. Based on the latest scientific data, you'll get specific activities to do in your inbox over the next 30 days to help get you into a healthy routine. For the price of a meal, create some new habits this month that can last a lifetime!

  • Healthy Habits Course for Busy People
    Product on sale
How to Lose Weight Using the 400:4 Diet

About the Author 

Don Smith

Happily married with five kids, Smith owns a technology company, has served on the board of directors for multiple companies, and loves playing soccer, hiking, and mentoring.

{"email":"Email address invalid","url":"Website address invalid","required":"Required field missing"}

A comment from my personal trainer this morning got me thinking. He was talking about his tough clients who make excuses all

Read More
Ninety Percent of Success Comes Down to the Basics

Work-life balance, that's the catchphrase these days, right? I'm sure you've heard phrases like “Never get so busy making a living that

Read More
Finding work life balance: How I worked nearly 60 hours this week and still spent quality time with family and friends.

Have you ever wondered what’s possible for you – what you’re truly capable of? I believe the vast majority of us are

Read More
A Unique Life Lesson I Learned From Exercising Every Day

I had to look at the calendar twice today, has it already been a month and a half since I started personal

Read More
First Month and a Half With a Personal Trainer

Everyone is familiar with that age-old adage “you are what you eat.” Unfortunately, many of us still underestimate precisely how much of

Read More
Achieve Personal Growth Through a Better Diet

Lately, life has been chaotic.  Board meetings at night, long work days, 5 kids that need to be everywhere at the same

Read More

I've been putting together a coed soccer team in Springfield, IL, and have been facing an interesting dilemma. Many of the would-be

Read More
How to Play Soccer in Your 40s, 50s, and Beyond

I knew from the tone in her voice that something was wrong the moment I answered the call from my wife.  

Read More
You Can Do Everything Right, Yet Have Things Still Go Wrong

How many times have you wished that you could DO a little better?  BE a little better?  Read on, I guarantee this

Read More
Live a Better Life in 2 Minutes a Day

A healthy mind is a healthy body. Mental illnesses are often accompanied by physical ailments which can make it harder to cope

Read More
5 Benefits of Physical Exercise on Mental Disorders

Do you struggle to avoid gaining weight over the holidays? I know I do. Most of us gain a few pounds over

Read More
Personal Trainer Gives 3 Tips to Avoid Gaining Weight Over the Holidays

Three years ago today, I published an article, “7 life lessons I've learned over the past 39 years.” Those lessons remain the

Read More
Happy Birthday to Me – Life Lessons and a Birthday Request